What is the rectus capitis posterior major muscle?
The rectus capitis posterior major muscle is one of four small suboccipital muscles located in the back of the neck. It originates from the spinous process of the axis bone and inserts into the lateral part of the base of the skull (1). The rectus capitis posterior major muscle acts to extend the head and rotate it to the same side. It is one of the deep muscles of the neck that works together with:
- rectus capitis posterior minor
- obliquus capitis inferior
- obliquus capitis superior
to control head and neck movements.
Origin, insertion and function
Origin
Spinous process of axis
Insertion
Lateral part of inferior nuchal line of occipital bone
Function
Bilateral contraction at the atlantooccipital joint: Head extension
Unilateral contraction at the atlantoaxial joint: Head rotation (ipsilateral)
Common signs of weak rectus capitis posterior major muscles
Weakness of the rectus capitis posterior major muscle can result in several signs and symptoms, including:
Poor head and neck posture
Neck pain: Weakness in this muscle can contribute to neck pain, tension headaches, and stiffness.
Decreased range of motion: A weak rectus capitis posterior major muscle can limit the ability to rotate and extend the head, resulting in decreased range of motion.
Imbalanced muscle tone in and around the neck
Decreased athletic performance
It’s important to note that weakness in this muscle can be caused by various factors, including injury, overuse, or age-related changes, and treatment should be directed by a healthcare professional.
Exercises that strengthen the rectus capitis posterior major
Exercises that can help strengthen the rectus capitis posterior major muscle include:
Neck Extension:
- Start by lying on your back with your knees bent and your feet flat on the floor.
- Keep your neck neutral and place your hands behind your head.
- Slowly lift your head off the floor, extending your neck.
- Hold for a few seconds and then return to the starting position.
Neck Rotation:
- Lie on your back with your knees bent and your feet flat on the floor.
- Turn your head to one side, keeping it off the floor.
- Hold for a few seconds and then return to the starting position.
- Repeat on the other side.
Chin Tucks:
- Stand or sit with your head facing forward.
- Tuck your chin in toward your neck, bringing the back of your head towards the back of your neck.
- Hold for a few seconds and then return to the starting position.
Scapular Retractions:
- Stand or sit with your arms at your sides.
- Squeeze your shoulder blades together, pulling them towards each other.
- Hold for a few seconds and then return to the starting position.
It’s important to start with a light weight or no weight, and gradually increase the resistance as you become stronger. Also, perform the exercises slowly and with control, avoiding any quick or jerky movements. It’s also important to talk to your doctor or physical therapist before starting any exercise program to ensure it is safe and appropriate for you.